Wednesday, 22 May 2013

Training up to Tri Athy

It's been a couple of Weeks since I've posted my training plan, I've been busy doing the actual training! I've also had Two races in the last Two Weeks, Valentia Island and the Fingal 3D Tri. Both of these went really well for me and I have seen good improvements in my cycling which I was surprised by. Spurred on from my improvement I'm now prepping for Tri Athy on the 01st June. This is my first Olympic race of the season and I feel a bit under prepared due to a lack of longer distance training. Not much I can do now though, I just have to focus on getting to the start line in the best shape I can. That means stretching, good food and not over training between now and then. If I feel fatigued, I'll take a day off. Hers is what my training will look like.

Wednesday: Physical Therapy (Back and Legs) Swim, 45 minutes of drills. Stretching and rolling 30 mins.
Thursday: Swim, 2000m Steady. Run 5k easy, 5k Race Pace. Stretching 45 minutes.
Friday: Swim  12 x 50m sprint, 50m easy, 25 second rest.
Sat: Bike 3 hours Steady with hills. 45 minutes stretching and rolling.
Sunday: Run Speed work, Stretch,  Swim open water.
Monday: Swim 2500m sets. Stretch
Tuesday: Off / Light strecthing.
Wednesday: Light Brick 25 mins cycling with 3-4 30 second bursts, Run 15 minutes with 3-4 30 second bursts.
Thursday: Swim, 750m including 5 x 25m fast efforts. 30 mins Stretching.
Friday: Light Brick totalling 25-30 minutes with a few 10 second bursts.
Saturday: Race Day :-) Hopefully getting 100 National Series points.
Sunday: Well earned Pints and a rest. First half of my Season Complete :-)

Monday, 20 May 2013

Runways Phoenix Park Duathlon

On the first Wednesday of May, June, July and August the Phoenix Park Duathlon is ran. I took part in the first one in May and it was a great experience. It was also my first Duathlon. The weather was great so it made the evening really enjoyable. The course is largely flat (fast) for the run and the cycle is a bit hilly taking in the hills at the back of the Magazine Fort and St Marys hospital. Here are some pictures of the evening.

Paddy and myself talking pre race tactics!

And we're off, a 2.7k run to get warmed up! Some of the people here were really fast. I think I started a bit quick here as I thought I was about to blow up about 1k in. Luckily I came back from that by slowing up a bit.

Cycling by transition with the Dublin mountains in the background.  3 laps totaling 13k, I managed to push hard here and make up a few places I lost during the run.

 Out for the final 2.7k, feeling good but not for long, I got a bad stitch which slowed me up about halfway around.

The finish! Time to collect my result and a well earned drink!

The Duathlon was ran really well and I'll do another one, for anybody looking to do a Triathlon this is great experience for what a race feels like and helps you to judge and develop your pacing. Anyway, what else would you be doing on a Wednesday evening?

Tuesday, 14 May 2013

Valentia Island Triathlon (Duathlon)

My legs are on the way to recovery after Valentia last weekend. The race ended up being a 3k, 20k, 5k Duathlon. There was talk of the water being too cold or too choppy / windy or currents too strong etc, so the end the swim was cancelled. The race started in 5 waves of around 100, the conditions were windy and dry, the course mostly flat for the first 3k run. I managed to keep a good pace for this leg, 10:51 for 3k. Then I picked up my bike and begun the cycle. 4.5 k uphill into a good headwind meant I had a slow start to the course. A good few riders passed me on the ascent. Once at the top of the island we were exposed to the elements and a 5k flat / decent begun. This was quick and hairy as there were strong gusts blowing. My bike felt like a leaf in the wind. I picked off most of the riders that passed me earlier in this segment. There were a couple of tight turns to contend with on the far side of the island but nothing too bad. On the return part of the course we had a tail wind and I really hammered home here finishing the course in 33.02. Happy with that I started into the run, it was a difficult out and back course, 2.5 k uphill and then 2.5 back down. Around the 2.5 k mark I got a severe stitch which lasted until the end of the race so this slowed me up quite a bit. On returning to the village my friends were doing a great job of supporting, pint in hand of course. I managed to get over the line in 1:07:00 which I was delighted with. I was also happy that I could now go for food and to the pub. Good prep for next week in the N.A.C.

Race No :50
Gender :Male
Category :Ages 25 - 29
Status :Finished
Club :Activ Multisport

Run 1
Run 2
Finish Time

Monday, 6 May 2013

Tapering for Valentia (Training Week 07/05/13)

I had a good week of training last week, I pushed myself hard and feel I am stronger for it. I completed my first Duathlon last Wednesday in the Phoenix Park too. It was a great experience and will definitely be doing it again. It's good to get the guys from the club out on a sunny evening midweek! The next one is on Wednesday the 5th of June so if I'm able after Tri Athy I'll be there. This Saturday I will be in Valentia for the sprint triathlon. I'm hoping to do a decent race as I have been putting in a good bit of effort. My training this week is pretty easy from Monday onwards. I'm hoping this constitutes a good taper but I'm not 100% sure, so any tips on pre race training / tapering are welcome.

Monday: Strength and conditioning 45minutes.
Swimming with Activ Multisport in N.A.C. Swim Sets 2000 m+

Tuesday: 60 mins stretching, conditioning and foam rolling.

Swim: Open water, 20 minutes. Include 4 x 30 stroke bursts.

Wednesday: Brick Session: 45 minutes. Bike: WU, 15 mins spinning easy gear. Main Set, 5 x 30 sec sprint with 3 minute recovery.  Run: 5 mins moderate pace, then, 4 x 30 second fast with 2 minute recovery. 5 minute warm down. 50 mins stretching, conditioning and foam rolling.

Thursday: Swim: WU, 200 moderate pace focusing on technique, Main set. 5 x 100 m fast with 2 minutes recovery. Warm down with 200m of drills.

Friday: Swim. Open water 10 minutes easy pace with 3 x 20 second fast bursts . Bike 10 minutes easy with 3 x 20 second fast bursts. Run 10 minutes with 3 x 20 second fast bursts.

Sat: Race time in Valentia!

Sun: Hangover